Why Plant Variety Is Key to Gut Health

by Diane McLaren August 25, 2025

Have you ever felt like you're eating healthy … but still not feeling great? Like maybe your digestion’s a little off, or your energy dips in the afternoon, or perhaps you're finding your immune system needs constant support.

One missing link might surprise you and it’s not necessarily just more veggies … it’s more “variety” in your plant food choices!

It turns out your gut likely needs more veggies (most people don’t eat enough) yet it's not just more veggies, it also needs more types of plant foods to thrive. Keep reading and I’ll share a fascinating study, why it matters, and how simple this can actually be when you have a plan.

The 30-Plants-A-Week Study

Before we get into to this, don't be alarmed with the 30 plants a week headline because you may already be half way there, and not even realize it!

If you've not heard of this, a major analysis from the American Gut Project found that people who ate 30 different plant-based foods each week had significantly more diverse gut microbes, and lower inflammation than those who ate fewer than 10.

So what does that actually mean for you?

When your gut microbiome is diverse (just to name a few benefits), it can help to:

Improve digestion
Reduce bloating and discomfort
Support better energy and mood
Strengthen your immune system
Regulate inflammation and overall resilience

That’s the power of variety. Not by necessarily eating more, but eating more “types”.

So What Counts As Plant Foods?

This is where it gets exciting: it’s not just about big salads or green smoothies because plant foods should also include:

🥦 Vegetables (like carrots, broccoli, sweet potato)
🍎 Fruits (like berries, apples, citrus)
🌾 Whole grains (like quinoa, oats, brown rice)
🫘 Legumes (like chickpeas, lentils, black beans)
🌰 Nuts and seeds (like pumpkin seeds, flax, almonds)
🌿 Herbs and spices (like parsley, cinnamon, turmeric)

Each type of plant feeds different beneficial microbes in your gut so variety really matters!

30 May Sound Like A Lot, But You Might Be Closer Than You Think

Thirty different plants a week can sound daunting until you actually start counting.

Think of how easily variety adds up:

Oatmeal with chia seeds, blueberries, and cinnamon = 4
A salad with lettuce, cucumber, carrots, chickpeas, and sunflower seeds = 5
A smoothie with banana, spinach, almond milk, and flax = 4 more

That’s 13 types of plant foods ... and you’re just getting started!

Don't Panic, Just Start Where You Are

The first thing to understant is you absolutely don’t need to hit 30 right away.

Start by simply noticing what you already eat and yes, I know everyone just loves writing a food journals (not!!), but just commit yourself to do it for a week or 2 becuase it will give you a much better picture of where you are.

“If you do not know where you are, it is much more difficult to know where you are going!”

Can you list 5 to10 different plant foods you had this week?

Even a small handful of fresh herbs or a sprinkle of seeds counts. So does freshly squeezed lemon juice in your water.

Keep a running list: you’ll likely be surprised by how fast it grows

You’ll start to see what I call your “staples”, the foods you buy every week. From there you can start adding just 1 or 2 new selections in different categories over time and remember this is not a race to 30, it is a slow journey. Those new ones might rotate with the seasons, your tastes and could even become part of your weekly staples too.

TIP: I like to keep a list on my phone in the Notes app because it's easy to update and easy to refer to when grocery shopping.

How to Build Your Gut-Friendly Food List

Here’s a simple 3-step process that ensures success:

Track your plant foods for 1 or ideally 2 weeks (no judgment, just awareness)
Look at each category: veggies, fruits, whole grains, legumes, nuts & seeds, spices. Notice where you might add 1-2 new ones. You already have your staples like maybe field greens, carrots, celery, and tomatoes. Then maybe you could add a broccoli or peppers this week. Need more ideas? Try lentils in your soup, pumpkin seeds on your salad, or fresh basil in your pasta. Use red lentil pasta. Add an extra cup of veggies to lunch, or afternoon snack.
Repeat next week and celebrate your progress, not perfection.

This is what I love helping clients with; simple, steady shifts that feel good and nourish the body from the inside out.

Add In - Don’t Cut Out

In my work and my personal choices, I never focus on removing things unnecessarily.

I focus on adding in what strengthens the body and this is especially true for the gut, because it isn’t just about digestion! Gut health is central to our immune system, our energy, our moods, and our ability to heal.

So start building your plant variety list: one week, one plant at a time.